![]() ![]() "An osmotic laxative like MiraLAX might be a good first step. "Trying an over-the-counter laxative is generally OK," says Dr. If exercise and hydration aren't improving things, you can also look for a gentle laxative. "That's why some folks feel like their morning coffee gets them going." 5. ![]() "Caffeine can stimulate the colon to move a little bit," explains Dr. Caffeine wakes up your colonĬoffee, soda and caffeinated tea can also wake up a slow-moving gut. Exercise, hydration and fiber are proven ways to relieve constipation, says gastroenterologist Derrick Eichele, MD. You'll feel much better in the long run," advises Dr. "Add fiber little by little to your diet over the course of several days. You might experience cramping, flatulence and bloating from eating too much fiber all at once. If you're not used to eating fiber, a gradual increase will help your body adjust. Sources of soluble fiber include apples, berries, beans, nuts, seeds and oats Soluble fiber adds bulk to poop, preventing diarrhea. ![]() Sources of insoluble fiber include brown rice, whole grains, green beans, broccoli and cabbage Insoluble fiber holds on to water, making stools softer and easier to pass.It helps hold water in for constipation, and for folks with diarrhea it adds bulk to the stool to help form it." "The nice thing about fiber is it improves both diarrhea and constipation. "Vegetables are great because they contain a lot of fiber, which helps regulate your digestion," says Dr. Fiber combats both constipation and diarrhea "Long-distance runners can sometimes struggle with needing to go, due to an overactive colon," says Dr. If you've heard of "runner's gut," the same principle applies. That activity stimulates the digestion process."Ī 10- or 15-minute walk after a meal means your colon will get moving, too – which is a healthy, normal response. "In some cultures, people go for a walk after a meal. "Exercise will definitely help with constipation," says Dr. Drink an eight-ounce glass of water multiple times throughout the day for best results. "For best results, drink 48 to 64 ounces of water each day – just not all at once," says Dr. And then – constipation.įor soft stools (which are easiest to pass), drink up. "So your colon will pull out water from your food to deliver to your heart, brain and lungs." If you aren't drinking enough liquid water, your colon will hold on to the limited resource. "Water is necessary for all your organs," says Dr. Water does a body goodĭrinking enough water helps your gastrointestinal (GI) tract create the right consistency of stool. Call 800.922.0000 to make an appointment with a primary care provider. ![]()
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